Tuesday, July 8, 2014

Chipotle Cilantro Dip (Raw and Oil Free!)

Hi all! I hope everyone is doing well and enjoying the summer weather! It has been super hot here in Phoenix but with monsoon season coming, I feel as if I can tolerate the heat better and it does not feel as hot. And it has actually rained just a little bit. Well, more like a drizzle! LOL! I can't wait for the actual rain! It hasn't really rained here for so long and coming from living in New York where it rains at least once every week, I miss the rain tremendously. Bring on the rain! :D

Anyhoo, I have another low fat and oil free dip/sauce for you guys! It's super duper simple and super duper tasty! Now, this is a pretty spicy dip; at least for me it is. But, I'm pretty much a wimp in the heat department. :P My mouth was begging me to stop eating it, but my taste buds wanted more of the yummy flavor! My love thought it was super duper yummy though and didn't complain about it being too spicy. However, he can handle more heat than I can. So, I advise you to start with less chipotle powder, about 1/8 teaspoon and work your way up. Although, the chipotle is what gives the dip that smoky flavor that I love, it isn't a raw ingredient since it is smoked red ripe jalapenos but it gives this smoky spiciness that no other ingredient can give.

Smoky flavors are just so yummy to me for some reason in food. There is a tea called lapsang souchong that also gives a smoky flavor to foods because the tea leaves are smoked over pine wood fires. You can brew the tea and add it to recipes for a distinctive smokiness. I have yet to use it, but am curious to use it in a recipe. I also want to buy some smoked salt for culinary use and ever since I first used it in culinary school, I have been longing to use it again. I must grab some!

I used this recipe as a sauce and dip for cucumber wrappers that had some mango and cilantro stuffed inside. It was really fun and challenging to try to actually make the cucumber wrapper and I definitely need more practice. However, it was super darn tasty. Mango, chipotle, and cilantro is such an awesome combination! Yum, Yum, Yum... :D

Gobble gobble gobble...

Chipotle Cilantro Dip

Yield: ~1 1/2 cups
Prep Time: 10 minutes or less
Servings: ~4

250 grams 1/2 inch sliced peeled zucchini (1 3/4 cup)
30 grams hemp seeds (3 tablespoons)
18 grams thinly sliced green onions (the green parts) (1/4 cup)
1 tablespoon lemon juice
2 teaspoons chopped dates
1/4 teaspoon Himalayan salt
1/4 teaspoon chipotle powder (less if you don't like too spicy)
1/8 teaspoon freshly ground black pepper
1/4 cup chopped cilantro 

In a blender, blend the zucchini, hemp seeds, green onions, lemon juice, dates, salt, chipotle, and black pepper until smooth. Add the cilantro and blend lightly just to break up the cilantro leaves so that there are specks throughout the dressing. Enjoy! 

Here is the nutritional information from CRON-O-Meter. What's awesome about this dip is that it is low in fat, high in vitamin C and K, magnesium, copper, and manganese. Woot woot! :P 

Thank you all for stopping by! I hope you all enjoy this recipe and I will be back with some more! Take care and have an oobertastic day! :)

Rawnessa <3

Print Friendly and PDF

Tuesday, July 1, 2014

Jerkin' Black Bean Dip (Oil Free Recipe!)

Hi all! I hope you are all doing well. I haven't posted a dip recipe in a really long time. I mean, reaaaallllyyyy long.... So, being that the name of this blog is Quickie Dips, I thought I would give you guys a dip recipe (gasp..). I know, it has been long overdue, but I have to admit that I have been in love with creating baked good recipes lately and that is where my heart has been. I love using ratios when baking and it always brings me back to my math roots; and I also love the fact that one needs to use a little science to get the perfect product. So much fun :) .

Anyhoo, I decided to make a jerk seasoned black bean dip today. I wanted to make something that I haven't made before and a dip that had no oil, so I came up with this! I have been erring on the side of not using any oil in my recipes lately at home, simply because I just finished reading the 80/10/10 Diet by Dr. Douglas Graham (which is an awesome read by the way). He talks about how the optimal diet for humans is to get 80% of your calories from carbohydrates (sweet fruit) and the rest of your calories comprised of 10% fat and 10% protein.

It is definitely a fascinating concept and I do love that it makes mealtime so much easier. I also love the way I have been feeling and to be honest, since coming from an eating disordered past, I feel so much less guilt when eating an abundance of fruit. I love how it makes me feel full but not heavy, if you know what I mean. Plus, my digestion is so much better with an abundance of fruit and with all the extra water I have been drinking. ;) Although, I haven't completely dived into the diet, I have been loving the concept made by Freelee the Banana Girl (love her! You must check out her YouTube page) that says to eat all the fruit you desire until 4 pm and then have a high carbohydrate low fat meal at dinner. It's her Rawtill4 program, which is freaking awesome (it is a modified 80/10/10 diet)! I still incorporate some Himalayan salt and coconut aminos in my diet (which the 80/10/10 diet frowns upon) but my intake has been a lot lower these past few weeks, which I am happy about. I don't know if I'll keep this up forever, but I love learning about different ways to eat vegan and love looking at what works better for my body. I know some raw foodists who believe in the high fat raw vegan lifestyle but I definitely believe that a lower fat/high carb diet is much better for the body and one's digestion. Even The China Study by T. Colin Campbell, which is a very respected and informative study, discusses how countries who adhere to a diet that is high in whole cooked or raw carbohydrates and lower in fat have the least disease and better longer living life than countries who adhere to a high fat/high protein diet, which is what the American diet is based on. But I do feel that you should do what's best for your body. Experiment and enjoy the ride. :)

I definitely recommend you read these books or at least give them a look. You may be surprised what you learn. :) Anyhoo, here is the recipe that I promised. Beware, this recipe isn't for the bland palate. It is spicy and flavorful and oh so good. :)

Jerkin' Black Bean Dip

Yield: ~1 3/4 cup (513 grams)
Prep Time: 10 minutes 
Servings: ~7

2 cupscooked black beans, drained (435 grams)
3 tablespoons hemp seeds/hearts (30 grams)
2 tablespoons freshly squeezed lime juice (25 grams)
1 tablespoon chopped dates (15 grams)
1 teaspoon minced garlic
1/2 teaspoon Himalayan salt (less or more to taste)
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground cumin
1/8 teaspoon ground allspice
1/8 teaspoon ground ginger
1/8 teaspoon cayenne powder (can add more if you like it really hot!)
1/16 teaspoon ground cloves 
1/16 teaspoon ground cinnamon
2 tablespoons water (more or less; use just enough to aid in blending into a smooth dip)

Place the beans, hemp seeds, lime juice, dates, garlic, salt, all the spices and the water in a blender and blend until smooth. You may use a food processor for this but the end result will not be as smooth (but that's totally okay!). Adjust water amount to desired consistency. Enjoy with some raw veggies, cucumbers, on a salad or whatever you like! :)

  • Instead of hemp seeds, feel free to use any other nut/seed that suits your fancy! It may taste a little different but it will still be yumsters! 
Get in my belly... :P

What I love about this dip is that it is very low in fat, but still super duper flavorful! I also love that one serving provides you with a good amount of iron, folate, magnesium, manganese, and thiamine (vitamin B1). I love tasty food that also provides you with an abundance of nutrients! Woot woot!

Here are the nutrition facts for the dip according to CRON-O-Meter.

Thank you all for stopping by! I always appreciate the views and your opinions. Take care and have an awesome day! :)

Rawnessa <3

Print Friendly and PDF

Monday, May 26, 2014

What to do With Carrot Pulp? : Orangey Pistachio Oat Bars

Hey all! I hope you are all doing well. :) I had an awesome day today and yesterday. I scored a 44 lb. case of some cheap organic bananas from a wholesale produce place near me (only $23 baby!) as well as some awesome red grapes! They are my faves! Now I can finally make some banana ice cream! My love and I usually only buy about 3 - 4 bunches of bananas at a time and by the time I want to make ice cream out of them, there are too little left or they are going to be used for the next smoothie. :( So, I took it upon myself to get me some nanners! Lovin' it!

Not only did I score some good eats, I also got to sell a few of my goodies at an event near me with my friend Elizabeth from Be More Raw. I was so fortunate to be able to work along side her and be able to sell my treats with her. She has some awesome treats and is so inspiring! You should definitely check her out. :) It was also so great to meet all the wonderful people there who are so full of love, inspiration, and generosity. I am definitely going to do another event soon!

Anyhoo, I have another carrot pulp recipe for you all! Hopefully these recipes aren't boring you but I know there are people out there like me wondering, "What the heck can I do with this pulp stuff?!" as well, so I thought it would be helpful.

Well, this recipe is definitely for the orange lovers out there. The citrus undertones are pretty strong here but are so pleasant and yummy with the crunch of the pistachios. Plus, I love the chewiness that the bar has and the base holds up really well. The topping tends to fall off a bit but if you press it into the batter before you bake it, it should stabilize itself a little bit better than mine did. They are so much fun to make and as always, if you don't have one ingredient, I'll try my best to give you a substitute. Recipes aren't meant to hold you down; they're meant to help you break free and branch off to make the recipe your own! When you put your love and soul into your food, it all comes through in the flavor. So, go ahead and play and I hope you enjoy these bars as much as we did! :)

Orangey Pistachio Oat Bars

Servings: ~12 bars
Yield: 1 8 square inch pan
Prep Time: 35 - 45 minutes

170 grams carrot pulp (1 3/4 cup lightly packed)
50 grams teff flour (1/4 cup + 1 tablespoon)
50 grams gluten free oat flour (1/2 cup + 1 tablespoon)
3 tablespoons ground flax seed
1 teaspoon baking powder
1/2 teaspoon orange zest
1/4 teaspoon Himalayan pink salt
70 grams finely diced pineapple (scant 1/2 cup) (optional but yummy :P)
85 grams ripe pear (or apple) (1/2 cup chopped)
75 grams maple syrup
60 grams orange juice (1/4 cup)
2 tablespoons melted coconut oil (25 grams)
1/2 tablespoon vanilla extract
55 grams gluten free oats (1/2 cup)

Oat Crumb Topping:
55 grams gluten free oats (1/2 cup)
30 grams chopped pistachios (1/4 cup chopped)
10 grams (1 tablespoon) teff flour
Big pinch Himalayan pink salt
2 tablespoons maple syrup
2 tablespoons melted coconut oil

Preheat the oven to 350 degrees Fahrenheit. 

For the base of the bars: Whisk the carrot pulp, teff flour, oat flour, flax seed, baking powder, orange zest, and salt in a large bowl. Add the pineapple and mix to combine. Set aside.

In a blender, blend the pear, maple syrup, orange juice, coconut oil and vanilla until completely smooth. Add this to the carrot pulp mixture and mix to combine. Fold in the oats until combined. Place into a parchment lined 8 inch square pan and spread evenly to cover the whole bottom. Set aside.

For the oat crumb topping: In a small bowl, mix the oats, pistachios, teff flour and salt until combined. Add the maple syrup and coconut oil and mix all the ingredients together. It will be crumbly. Top the base with this mixture and press it into the base a little bit to help keep it in place.

Place in the oven for about 20 - 25 minutes or until the edges are slightly browned and the middle is no longer raw looking. Enjoy! :)


  • If you don't have any teff flour, no worries! Ground raw buckwheat groats would work wonderfully in this recipe as well as quinoa flour, sorghum flour or more gluten free oat flour. 
  • If you don't have pineapple on hand, it isn't very necessary to the recipe but I enjoyed the specs of pineapple throughout the bar and biting into one every now and then for some pineapple sweetness. :)
  • Pistachios give this recipe an awesome exotic flare, but if you do not have them on hand, no worries! I know I barely buy pistachios because they're so expensive, but they are an awesome treat and sometimes too good to pass. :P But, walnuts, almonds, pumpkin seeds, or sunflower seeds would be just as yummy here. I would still chop up the walnuts and almonds for this recipe, but the seeds need not be chopped, making it much easier and still just as tasty. Yum.... :P

Here is the nutritional breakdown from CRON-O-Meter.com for these little treats. What I find awesome about them is that they contain a good amount of manganese per serving as well as vitamin C! I'm pretty sure that's all from the pineapple and oranges. :P 

Well, I hope you all enjoyed the recipe and have fun in the kitchen. This will be my last post (at least for a little while) for the "What to do With Carrot Pulp?" series and I hope you enjoyed it. Let me know if you thought that they were helpful and if you think I should do more posts like this. I always love a challenge and coming up with new recipes to use this wonderful ingredient is super fun! I love being able to hear what you all have to say I am always open to suggestions for different posts or topics; I appreciate you all and am always grateful to have visitors here. :)

Well, I will be back soon with another recipe! Have an awesome day! :)

Rawnessa <3

 Print Friendly and PDF